Basic Steps for Gaining Weight

29 Jan 2012

Basic Steps for Gaining Weight

Hello I weigh 143 lbs, and I am 5'11". I want to know if I should take a weight gainer or protein to gain some weight and muscle. I don't want to gain too much fat, just lean muscle.
-Scott

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Hi Scott,

Great question. Many people try to put on muscle mass without gaining fat. Although I won’t say it is impossible to do, it definitely takes a lot of dedication both in terms of setting up your workout routine and perfecting your diet. Ken actually already has an excellent tool on gaining weight, including work out routines, diet regimens, and a supplement outline. You can get all the details on his page, but as a summary, you will have to:

Eat big. I’m assuming you are a “hardgainer”, which is the descriptive given to those who have a hard time gainingweight. Hardgainers usually have metabolisms which need more energy to gain weight.

Lift big. Concentrate on big, compound lifts such as bench press, squats, deadlifts, pull-ups, etc…

Rest big. Make sure you rest enough, and repeat until you get the results you want.

Good luck on attaining your goals, and remember that straighthealth.com offers a free personalized workout routine and diet plan.